Gluten free has become well known in the world of diets, and while many have been diagnosed with coeliac disease, a number of adults follow a gluten-free diet by choice.
So what exactly is gluten and should you be cutting it from your diet? Our Sanitarium accredited practising dietitian Nicola Perry helps us get down to the facts.
So Nicola, what is gluten?
Gluten is a naturally occurring protein found in wheat, rye, barley and triticale. It’s the ingredient which gives bread its fluffiness and elasticity, and is commonly used as a stabiliser in food products to prolong shelf life.
Who needs to go gluten free?
People diagnosed with coeliac disease must follow a strict gluten-free diet for life. For these people, the smallest exposure to gluten can cause symptoms such as fatigue, nausea, abdominal pain and difficulty concentrating.
A gluten-free diet may also be recommended for people with non-coeliac gluten sensitivity (NCGS). People with NCGS show all the symptoms of coeliac disease but have no detectable immune reaction to gluten. For this reason, it can be very hard to diagnose, but generally these people feel considerably better avoiding gluten.
If you believe you would benefit from a gluten-free lifestyle it’s best to consult a medical doctor or accredited practising dietitian before making any major changes to what you eat.
As a dietitian, can you tell me, is it healthy to go gluten free?
It’s important to understand that being gluten free doesn’t necessarily mean being healthy, and for people without coeliac disease or non-coeliac gluten sensitivity, there’s no evidence that following a gluten-free diet is better for your health. Gluten-free diets tend to be lower in fibre, wholegrains, and some key vitamins and minerals, all of which are important for a healthy gut and overall wellbeing.
You may have heard the hype around gluten-free diets reducing inflammation or supporting weight loss. A gluten-free diet reduces inflammation in those with coeliac disease, however there is very limited evidence to say that this is the same for those without coeliac disease. Also, evidence does not support the claim that a gluten-free diet is beneficial for weight loss, and it is shown that for individuals without gluten sensitivity or coeliac disease, following a gluten-free diet appears to have no nutritional benefit.
How restrictive is a gluten-free diet?
There are plenty of wholesome grains that are naturally gluten free, including sorghum, corn, rice, millet, amaranth, quinoa and buckwheat. These grains also form the basis of most gluten-free products. Look for options that are high in gluten-free wholegrains such as sorghum, which is available in Weet-Bix™ Gluten Free, brown rice and quinoa, and provide a source of fibre.
For more information and research references check out the full article on the Sanitarium website.
